Anthony & Danielle 151112

BODYBUILDING WARM-UP (15)

Row. Intervals.

MOBILITY (10)

Band Hips On Rack

STRENGTH COMPLEX (20)

Every 3 Minutes For 15 Minutes

5 Back Squats, Climbing

185/110

CONDITIONING (20)

For Time

15 Strict Pull-Ups

20 Strict Press 95/45

15 Strict Pull-Ups

20 Push Press 115/55

15 Strict Pull-Ups

20 Push Jerk 135/65

STRETCH (10)

Banded Shoulder Stretch

Anthony & Danielle 1511010

BODYBUILDING WARM-UP (15)

3 Sets, Climbing

A1. Dumbell Bench Press x 10

A2. Dumbell Row L & R x 10

MOBILITY (10)

Hips/T-Spine

OLY/STRENGTH COMPLEX (10)

Every 90 Seconds For 9 Minutes

Power Clean + Front Squat + Hang Squat Clean

STRETCH (10)

Glutes

Anthony & Danielle 151109

MONO STRUCTURAL WARM-UP (15)

EMOM X 15

Min 1: 15/10 Cal Row 

Min 2: 12/8 Cal Bike

Min 3: 30/15 DUs

Min 4: #3 Run

Min 5 Rest

MOBILITY (10)

Calves/Shoulders

GYMNASTICS WORK (25)

3 Rounds {5 Pull-Ups, 10 Push-Ups, 15 Air Squats}

3 Rounds {4 HSPU, 8 KBS, 8 Pistols}

2 Rounds {5 Pull-Ups, 10 Push-Ups, 15 Air Squats}

2 Rounds {4 HSPU, 8 KBS, 8 Pistols}

STRETCH (20)

Hips

Ryan 151108

WARMUP (15)

2 Rounds

10 Cal Row.

7 Extension to Flexion

7 Upright Rows

7 Snow Angels

10 Back Extension

HEAVY SINGLE (20)

OHS

From Power, High Hang, Hang, Floating, Floor, Rack

GRUNT WORK (15)

14 Min EMOM

Min 1: Sled Push Down & Back, Max Burpees in Time Remaining

Min 2:  2 Stone 2 Shoulder, Max Burpees in Time Remaining

STRETCH (20)

Plate Stretch, Hips

Band on Rack, Hamstrings 

Anthony & Danielle 151105

WARMUP (15)

2 Rounds

20 Cals A.D.

10 Extension to Flexion

10 Upright Rows

10 Snow Angels

10 GHD Sit-Ups

UPPER BODY PUSH (10)

EMOM 

3 Strict Press, Climbing 85

INTERVALS (15)

3 Rounds

Min 1:  40" Row

Min 2:  40" Barbell Step-Up 65/35

Min 3:  40" Wall-Balls

Min 4:  10 Dips

Min 5:  Rest

CORE (10)

40 Abmatt Sit-ups

20 GHD Sit-ups

1:00 Minute L-Sit

STRETCH (20)

1 Min Side Lunge L & R

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder

Anthony & Danielle 151104

WARMUP (15)

2 Rounds

20 Cals

10 Extension to Flexion

10 Snow Angels

10 Upright Rows

10 Hip Extensions

**Diesel Strength

LOWER/UPPER BODY PULL (15)

4 x 10 Barbell (No Bounce) Dead lift 155/95

4 x 10 Elevated Ring Rows

ODD OBJECT CONDITIONING (14)

5 Rounds

100 Feet Hex Bar Carry  200/125

15 Ball Slams

10 Burpees

15 Min Cap

STRETCH (20)

1 Min Side Lunge L & R

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder

Anthony & Danielle 151102

WARMUP (15)

3 Rounds

20 DUs

10 Barbell Curls

10 Light Bench Press, Climbing

STRETCH (5)

Shoulders/Hips

MENTAL TOUGHNESS (15)

2 x 20 RM OHS

95,105/65, 75

STRENGTH/CONDITIONING (14)

14 Min EMOM

Even:  Sprint 15/10 Cals A.D.

Odd:  3 Bench Press 165/65

STRETCH (20)

2 Min Couch Stretch L & R

1 Min Side Lunge L & R

2 Min Hip Stretch

2 Min Pigeon Stretch L & R

2 Min L & R Shoulder